As the leaves turn and the school year kicks into gear, fall in Northeast Ohio brings a variety of kid-approved ingredients like apples, sweet potatoes, squash and more. Whether you’re juggling homework, extracurriculars or just trying to get everyone to the table at the same time, these easy recipes will help you fit in a quick and nourishing meal that celebrates the flavors of fall.
Sweet Potato Black Bean Quesadillas
Why it’s great: These are a favorite in our house because they’re a great way to use leftovers from the grain bowls on pg. 17 and are so customizable. My pickiest eater may turn his nose at black beans, but sometimes we can sneak in the sweet potato. My oldest calls these “fancy” quesadillas and enjoys them dipped in plain Greek yogurt or mashed avocado.
Here’s what you need:
1 medium-to-large sweet potato, diced and roasted
4 8-inch tortillas
8 ounces shredded cheddar or Colby Jack cheese
1 cup cooked black beans (about half of a 15-ounce can of black beans, rinsed)
1 ear of corn, cooked and sliced off the cob
Optional, for dipping: plain Greek yogurt, mashed avocado, salsa, sour cream
Here’s what you do: Heat a skillet on medium-to-medium-low heat. Lightly grease with olive oil. Place a tortilla on the skillet and spread with about 2 ounces of cheese. Spoon about 3/4 cup total of sweet potatoes, black beans and corn (about 1/4 cup of each) onto half of the tortilla. Fold the tortilla in half to cover the filling. Cook tortilla for about 4-5 minutes on each side. or until cheese is melted. Repeat for each tortilla. Let it cool a little, then cut into triangles and dip into your favorite sauce.
Apple Cinnamon Protein Pancakes (Makes 8 pancakes)
Why it’s great: These pancakes are versatile — you can top them with anything from honey to peanut butter to fruit — and they are pleasing to babies and teens alike. Double the recipe if you want to have leftovers or are feeding hungry adolescents.
Here’s what you need:
1 cup old-fashioned rolled oats
1 large egg
1/4 cup applesauce
3/4 cup cottage cheese
2 teaspoons cinnamon
1 teaspoon baking powder
3/4 cup shredded apples
Toppings: Cinnamon and
sugar, honey and diced apples.
Here’s what you do:
Add oats, egg, applesauce and cottage cheese to a food processor and blend until the batter is smooth. Remove from the blender and pour into a bowl. Fold in cinnamon, baking powder and shredded apples. Heat a nonstick griddle to medium-low and coat with butter. Fry pancakes (both sides) on the griddle until the edges start to brown. Serve warm and top with cinnamon and sugar, diced apples and drizzle of honey. Serve with a side of Greek yogurt.
Harvest Grain Bowls (serves 4)
Why it’s great: Kids can build their own bowls with grains, veggies and proteins, making it interactive, fun and customizable. You can prepare most of it ahead of time, so dinner is ready when you get home from work or before you head out to practice. This “recipe” is more of a choose-your-own adventure type of meal, where you can put together some of your favorite vegetables, proteins and grains to make your own bowl. Here’s what I recommend:
Here’s what you need:
3 cups cooked quinoa or farro
3-4 cups roasted vegetables, such as sweet potatoes, Brussels sprouts, butternut squash, cauliflower, broccoli, beets
2 cups protein of your choice, such as chopped grilled chicken, canned/rinsed chickpeas, black beans
1 cup cheese, like feta or goat cheese
Dressing of your choice. (My favorite
for this recipe is a Dijon vinaigrette)
Here’s what you do:
Prepare all ingredients and combine your favorites to make your own bowl. Top with the dressing of your choice. Enjoy! Makes about four servings of 3/4 cup grains plus toppings.
Butternut Squash Chicken Chili (serves 6)
Why it’s great: Kids can customize their chili with sour cream, Greek yogurt, cheese and their other favorite toppings. The vegetables blend in, so you can sneak them in for the pickiest eaters. The recipe can also be made ahead of time and reheated.
Here’s what you need:
1 tablespoon olive oil
16 ounces lean ground chicken
1 medium butternut squash
1 medium yellow onion, chopped
1 medium sweet pepper, chopped
1 garlic clove
1-2 tablespoons cumin
1 tablespoon chili powder
10 – ounce can tomatoes with chilies
16 – ounce can diced tomatoes
8 – ounce can tomato sauce
2 15-ounce cans your favorite beans
Chili toppings (optional): shredded cheese, diced avocado, plain Greek yogurt, diced chives, cilantro
Here’s what you do: Brown the ground chicken over olive oil. Season with about 1/3 of the chili powder and cumin as it cooks. After chicken is cooked, add squash, garlic, onion and pepper and the next third of the cumin and chili powder. Continue to cook for another 2-3 minutes until the onion becomes translucent. Be careful not to burn the garlic. Add the can of tomatoes with chilies, diced tomatoes, tomato sauce and beans. Add the rest of the cumin and chili powder. Stir mixture to combine. Simmer the chili over medium-low heat for about 30-40 minutes or until the squash is soft and fully cooked. Stir often so it doesn’t stick to the bottom. Serve with your favorite chili toppings.
